Accessory/Strength: Deadlift 10 x 2 OTM [warm up to a weight near 3RM- begin sets and increase to a heavy double; if form deteriorates or cannot complete the set, decrease weight]ThenThruster: 10 x 2 OTM

WOD:Open 11.3 CL&J Max Reps in 5:00 165/110[Rx – Clean must pass through a full squat: This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk. Starts on the ground, pass through a full squat, lock out overhead]

5 January 2015Accessory/Strength:[warm up to a weight near 3RM- begin sets and increase to a heavy double; if form deteriorates or cannot complete the set, decrease weight] 2 Back Squats OTM 10:00 3-5:00 Rest/Transition 2 Press OTM 10:00WOD: 250m Row [max-effort] Max reps Double-Unders 2:00 AMRAPRest 2:003 Rounds [Score double-unders; scale row distance if athlete cannot complete 250m in less than 1:30; Doubles may be scaled as singles- this is not practice, this is a metcon- move fast]